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To lose weight and stay healthy, shoot to exercise three times a week, performing a 20-minute workout to strengthen your muscles and then stretch them. If you want to break it up into smaller sessions, pick and choose as you like, but always try to match the strengthening and stretching exercises for a particular body part—that is, after you work your legs with a strength exercise, do the stretch exercise immediately after it. On the other four days of the week, you can do 5- to 10-minute post-walking, total-body stretches (you should be walking 30 minutes every day).
Here are examples of some types of exercises that should be part of your 20-minute workout:
- Monday, do push-ups to strengthen your chest.
- Wednesday, do crunches to strengthen your abs.
- Friday, do lunges to build strength needed for better balance.
Current recommendations advise exercising for 30 minutes a day, three days a week -- but is that enough to lose weight? In this video, Dr. Oz and his expert panel reveal how much exercise it actually takes to shed those extra pounds.
How frequently you should exercise to lose weight depends on what sort of exercise you are doing and for how long. Building a sustainable and realistic routine is the best approach to fulfilling your fitness and weight loss goals. In our barre3 studios we encourage clients to come to class at least three times a week if possible to maximize results. Ensuring your workout is complemented by a healthy eating plan is also vital when looking to lose weight.
It is recommended that for general health, you workout 3-7 days per week for a total of 30-60 minutes per day. The frequency and intensity really depend on your level of fitness and your health status. For youths, it’s recommended to workout for 60 minutes per day, whereas seniors are recommend to workout 30 to 60 minutes in 8-10 minute bouts. Plan on daily dedicating an hour to physical activity and maintaining your health!
According to the American College of Sports Medicine and the American Heart Association, healthy adults need at least:
•30 minutes of moderate activity on five days each week - such as brisk walking, yoga or dancing; or
•20 minutes of intense activity on three days each week - such as jogging, swimming or aerobic dance; and
•20 minutes of strength training
twice a week
Always check with your doctor before beginning a new exercise program
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.